Health & Welfare

Monday, 8 June 2020 Dr. Tore Seternes Dr. Gunhild S. Johansson Iselin Evje, M.Sc. Dr. Ragnar L. Olsen

The marine fatty acids EPA (docosahexaenoic acid) and docosahexaenoic acid (DHA) are important for both human and fish health. Together with other polyunsaturated fatty acids, they serve several important biological functions. They are building blocks of all cell membranes, regulate gene expression and are precursors of a wide range of bioactive substances that regulate inflammation and physiological processes.

The total omega-3 PUFA (polyunsaturated fatty acids) dietary requirement of salmonids including -linolenic acids (ALA), EPA and DHA, has been reported to range from 1 to 2.5 percent of the diet, depending on the species and experimental conditions. Studies determining the minimum requirement of omega-3 PUFA have been based mainly on fish growth and survival, but fatty liver, histological changes in intestine, fin erosion, gill bleeding, deformed back bone, reduced reproduction and shock syndrome have also been reported as a consequence of low n-3 PUFA in feed. PUFAs also can influence the immune system and responses in Atlantic salmon.

Several studies have documented the fate of EPA and DHA in salmon tissues such as muscle, and to a lower extent in blood and other tissues, after feeding with low or moderate amounts of these fatty acids. Atlantic salmon possess all the enzymes necessary to produce DHA from -linolenic acid, but a previous study on Atlantic salmon in freshwater indicate that the requirements of salmon for EPA and DHA at the tissue level cannot be completely fulfilled by dietary -linolenic acid. Very few studies have to our knowledge been carried out on the effects of including high levels LC-PUFA in feed to fish.

This article adapted and summarized from the original (T. Seternes et al., 2020. The level of eicosapentaenoic acid (EPA), but not docosahexaenoic acid (DHA), in blood of Atlantic salmon (Salmo salarL.) is related to formulation and concentration of EPA or DHA in feed. Aquaculture 526, 15 September 2020, 735407) reports on a study that investigated how the concentration of PUFA in blood and muscle of Atlantic salmon (Salmo salar) changed when fed four diets containing very different amounts of LC-PUFA in fresh water for 84 days.

This study was funded by the UiT The Arctic University of Norway, Norway. BioMar AS donated basic non-coated pellets for the experiment. Omega-3 concentrates used in the experiment was a kind gift from Epax AS (now FMC Health and Nutrition).

Atlantic salmon (Aqua gen Q-TRL strain) reared on a commercial diet to an average weight of 50 grams were provided by Havbruksstasjonen AS in Troms. The fish were kept in circular 300-liter tanks at Havbruksstasjonen with continuous flow of fresh water. The water temperature was about 4 degrees-C 10 days prior to the start, and was gradually increased to and kept at 10 degrees-C throughout the experiment. The fish were kept under constant 24:0 hours light:dark conditions and fed ad libitum for 6 hours per day. Water temperature, fish appetite, behavior and mortality were checked daily, while oxygen saturation was checked weekly. The fish displayed no sign of disease or mortality at the start of the experiment.

Prior to the start of the experiment a total of 610 fish were sorted and divided in four different groups of 150 fish in each except for group 1 that had 160 fish. At day zero, 10 fish were sacrificed from group 1 for registration of mean length and weight.

Non-coated experimental pellets of 3 mm were formulated and manufactured by BioMar AS, Trondheim, Norway, and fat coating of the pellets was done by Nofima AS, Bergen. Four experimental diets were prepared by adding different oils or mixtures of oils with different fatty acid composition to the pellets. The following oils were added to the feed: rapeseed oil (RO), anchoveta oil (AO), a mixture of rapeseed and anchoveta oil 60:40 (RO/AO) and an omega-3 concentrate in TG form (EPA/DHA). The amount of oil coated on the pellet was kept the same for all diets and the total fat content of the formulated pellets became approximately 20 percent. To ensure appetite and similar taste of pellets with different fatty acid composition, the pellets contained 2 percent krill meal.

For detailed information on the experimental design, diets and the feeding trial; sampling and sample preparation; fatty acid composition analyses; histology; and statistical analyses, please refer to the original publication.

We fed Atlantic salmon in the freshwater phase four diets with different fatty acid composition for a period of almost three months. The total EPA/DHA content in the oil fraction of the different diets ranged from 4.2 percent in the rapeseed oil diet formulation to 48.4 percent in the EPA/DHA diet concentrate formulation while the total omega-3 content in the oils, including ALA and DPA were from 13.9 percent to 53.8 percent.

The fish in all our groups through the experiment showed no mortality and good growth (Fig. 1). There were no significant differences in weight gain among the fish in the different diet groups demonstrating that the appetite was good and that the different oil combination in the feed did not affect the eating behavior of the fish.

The total biomass of all fish in all groups was measured at day 10 (n = 600) and at day 60 (n = 440) of the experiment. The total biomass showed an increase in the total weight of all feeding groups, from an average of 6 kg at day 10 to 14 kg at day 60. The average weight per fish, calculated from the measured biomass, was 45 grams at day 10. At day 60 the average weight per fish was 130 grams in the RO-diet and RO/AO-diet groups, and 117 grams in the EPA/DHA diet group.

Other authors have reported that high concentrations of LC-PUFA (25.2 percent) in the feed may inhibit growth of large Atlantic salmon in saltwater. We did not however observe significant reduced growth when feeding a diet containing EPA/DHA concentrate, and this may be due to the small size of the fish (50 to 150 grams). This is in line with the results reported by other researchers who included 41.8 percent LC-PUFA in diets to juvenile salmon.

The specific growth rate (SGR) from day 10 to day 60 was calculated to 1.49 in the RO diet group, 1.34 in the AO diet and EPA/DHA diet groups, and 1.44 in the RO/AO diet group. There were no statistically significant differences in weight gain between the different feeding groups. The body weight was registered for all fish sampled at all time points (n = 10) during the course of the study. At day 84 the fish fed a diet containing anchoveta oil had the lowest average mean weight of 150.3 21.7 grams, while the fish fed a diet with rapeseed oil had the highest average mean weight of 168.1 36 grams. However, there were no statistically significant differences in mean weight between the different feed groups at day 84.

The intestines of the sampled fish were checked at all time points and histopathological slides were made from the midsection of the distal gut. The histology showed only minor or no sign of inflammation or other types of damage to the intestinal tissues in the hind gut, demonstrating that the different oil blends in the feed were well tolerated by the salmon in our experiment.

During the first three weeks of the study, there was a rapid increase in the proportion of EPA in the blood of the groups fed the diets with EPA/DHA concentrate and anchoveta oil (Fig. 2). The percentage of EPA in blood increased significantly from 6.4 0.4 percent at day 0 to 19.5 0.8 percent at day 21 in the group fed with the diet containing EPA/DHA concentrate, and to 12.4 0.5 percent in the group fed the AO diet, respectively. EPA remained at approximately these levels for the rest of the study.

In the salmon fed EPA/DHA and anchoveta oil diets, an increase in the proportion of EPA in the muscle tissue was observed throughout the experiment, from 4.8 percent at day 0, to 9.3 percent at day 21, and up to 18.5 percent at day 84 in the former group. In the group fed the AO diet, EPA increased from 4.8 percent at day 0 to 9.1 percent at day 84. In the group fed the rapeseed oil diet the proportion of EPA in the muscle decreased, from 4.8 percent at day 0 to 2.0 percent at day 84. The proportion of DHA in the muscle tissue was stable in the group fed the EPA/DHA diet and remained at approximately 28 percent throughout the feed trial, while it was reduced to approximately 22 percent for the AO diet group at the end on day 84.

The high concentrations of DHA in the blood throughout the experimental period in all feeding groups independent of the concentration in the feed confirm that the main lipid class is phospholipids. These results are in line with several previously published works and demonstrate that this fatty acid is selectively retained in phospholipids even when only minor amounts are present in the feed.

The amount of EPA on the other hand appeared much less regulated. When a relatively high concentration was present in the feed such as in RO/AO diet group (10 percent), AO diet group (13.5 percent) and EPA/DHA diet group (27 percent), the blood level seemed to reflect the level in the feed. However, when a small amount is in the feed as it is in the RO diet group (1.8 percent), blood concentration is mobilized to or retained at about 5 percent during the experimental period. A different saturation level of EPA in the blood cells dependent on feed formulation may be of great importance for the biological functions of EPA in blood cells of fish.

Our study confirms that the amount of DHA is mobilized to or retained at a high level in the blood even when only small amounts are included in the feed. The level of EPA in the blood on the other hand reflected to a large degree the amount present in the diet. However, when only minor amounts were found in the feed it appeared that EPA is concentrated in the blood. The amounts of DHA and EPA in the muscle tissue during the experimental period reflected the concentrations found in the diets suggesting deposition of triglycerides in the muscle.

References available from the original publication.

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Effect of juvenile Atlantic salmon diets with different levels of PUFAs - aquaculturealliance.org

WASHINGTON The Center for Biological Diversity today urged the federal committee that will soon finalize its recommendations on the 2020 national dietary guidelines to include assessments of food sustainability, climate and accessibility in its report to the Trump administration.

The Dietary Guidelines for Americans, updated every five years, are intended to protect public health and food security. The document serves as a government-approved blueprint for healthy diets and is widely used in nutrition-education programs and to set meal plans for government institutions, including schools, prisons, military facilities and federal cafeterias.

The Centers call for a broader scientific assessment comes after the Trump administration arbitrarily limited the scope of the review by the Dietary Guidelines Advisory Committee, excluding research demonstrating how plant-focused diets are more sustainable and climate-friendly.

The pandemic has vividly exposed how our current industry-friendly system prevents equal access to sustainable, healthy, safe foods, said Stephanie Feldstein, population and sustainability director at the Center. Amid the current COVID-19 crisis and the escalating extinction and climate emergencies we cant afford for these important dietary guidelines to be just another gift to the meat and dairy industry.

The committees review of the scientific topics that were predetermined by the Trump administration kicked off a comment period that closes on Wednesday. In a draft scientific report due on June 17 the committee will present its recommendations for the U.S. departments of Agriculture and Health and Human Services to the public.

In recent weeks the COVID-19 pandemic has highlighted troubling production bottlenecks in the nations highly inflexible, industry-driven food system that heavily prioritizes production of cheap meat over the safety of workers and equitable consumer access to healthy, sustainable foods.

But the Trump administrations unprecedented decision to limit consideration of research on food sustainability and accessibility restricts the dietary advisory committees ability to recommend changes to the food guidelines that could help address those problems.

Plant-focused diets are critical for public health and the future of the planet, said Feldstein. But it wont work if people dont have full access to them, and if the government doesnt play its part to make sure they make it to our plates.

In the comments submitted today to the Federal Register, the Center noted that sustainable, plant-forward diets are strongly supported by science to promote public health, protect food security and reduce greenhouse gas emissions.

A study released earlier this year by University of Michigan and Tulane University found that replacing 50% of animal products with plant-based foods in the American diet would prevent more than 1.6 billion tons of greenhouse gas pollution by 2030. The Center recommended that the dietary guidelines call for reduced consumption of meat and dairy, particularly limiting red and processed meats.

The 2015 Scientific Report of the Dietary Guidelines Advisory Committee included sustainability considerations for the first time, which were widely supported by the public and health experts. However, following pressure from the meat and dairy industry, sustainability was omitted from the final recommendations.

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Trump Administration Urged to Consider Sustainability, Climate, Accessibility in New US Dietary Guidelines - Center for Biological Diversity

Linda Phan Scott stands 5'1" tall, only slightly taller than her newest obsession, a hydroponic planter bursting with salad greens, superfoods for her and her famous husband, Drew Scott, co-star of HGTV's Property Brothers. In addition to growingtheir LA rooftop garden, the couple is working on getting pregnantperhaps even with twins, since identical twins obviously run in the family.

And while shes not eating for two just yet, Linda embraces a plant-based diet to maximize nutrients andminimize her impact on the planet,avalue system adopted early in life.

Born on Earth Day, 1985, Linda is the daughter of Vietnamese Buddhist parents who had fled Vietnam six years earlier, eventually settling in Canada,where they raised five children. The 6-year-old Linda used her allowanceto buy a tiny square book, Ways to Love Mother Earth which sparked her earliest conservation efforts. I still hesitate to take baths because it uses more water than a short shower! In lieu of gifts for the couplesItalian wedding, guests contributed to the We.orgcharityand provided clean water to 50,000 people for life..

As the creative director of the Scott brother's media company, Linda collaborates with Drew on multiple projects, including the launch of their podcast,At Home with Linda and Drew Scott. Recently, the couple joined the board of the Environmental Media Association, where entertainment thought leaders promote climate causes.

Linda shared her favoriteveganrecipes and what'sin her pantry and her pocketbook,to stay healthy and energizedall day long.

LPS:Yes! Its called FarmStand by Lettuce Grow and its amazing. Drew set it up. Its the 24-seedling stand you get to pick all of your seedlings. Were able to grow fresh greens right on our upstairs patio: All-Star Lettuce, Astro Arugula, Koji Tatsoi, Li Ren Bok Choy, and Blue Wind Broccoli plus herbs: basil, thyme, cilantro, parsley, and mint.It's amazing!

LPS: Yes! When it comes down to it, I guess you dont realize that it takeswork. I think we didnt realize that once you slow down and say OK, now were ready, and it doesnt happen immediately, you think Oh, this is weird, maybe we shouldve started earlier but thats just me. Drew is like When it happens, it happens!

LPS: I never enjoyed eating meat.I definitely never enjoyed cooking it! Id get so grossed out just touching it. The only reason I ever ate meat was because I thought I needed the protein. I dont miss it at all and I no longer feel sluggish after meals. Also, I realized that my cravings for any meat dishes were all just nostalgic: like wanting to eat a hot dog at a ball game or wings at a party.

LPS: Drew is always researching better ways to improve our nutrition and energy. He watched The Game Changers and that was it! He used to be a personal trainer and studied kinesiology, so it was eye-opening for him. I havent watched it, I didnt need to be convinced.

Q. Have you noticed any physical changes since adopting a plant-based diet?

LPS: I think the biggest thing is not noticing how I feel. Its like when a room is a right temperature, you dont notice it. Its only when its super hot or super cold that you notice it. Its like that with how I feel now, I just dont notice it. I feel good. Eating a meal doesnt take a toll on my energy.

LPS: Yes! I found out in, I think it was 2015, that I had hypothyroidism. I was on a cruise and my neck looked swollen. The doctor on board said it was a goiter! When I got back home, my doctor did a bunch of blood tests. A year prior Id been experiencing symptoms: Shakiness, my body temperature was off, my vision was strained. I thought maybe I needed more sleep or was stressed, or it was due to recently going off of birth control pills. But it was hypothyroidism.

I took medication for 2.5 years and it leveled off. But then we were traveling, and I couldnt get back home to get my prescription refilled, so I tried going without it and just eating better. And that worked! So Ive been off thyroid medication for 2.5 years and just treating it with my diet. I do have it monitored every 6 months.

LPS: Yes. Im always learning more about it. And I forget what can I eat, what cant I eat.

LPS: There are some things I do limit. Some doctors say that it doesnt matter what you eat and I think thats bull. Sources are contradictory. Some sources say I shouldnt have goitrogens like cauliflower, spinach, kale. But because I know theres such good stuff in those foods, I just limit the serving sizes when I do eat them.

LPS: I used to break out in acne after eating ice cream, cheese or butter.The straight dairy. My skin has cleared up a lot since giving up dairy.

LPS: Its more of a juice than a smoothie: Apple, beet, turmeric, ginger, lemon, mint.

LPS:Im usually not hungry in the morning, so l just have green tea. Otherwise, I make a super simple Mason Jar Breaky. I put chia seeds, oat milk, hemp seeds, cinnamon, walnuts in a big mason jar, shake it up, and then top it off with fresh fruit and coconut flakes.

LPS: I make us grilled cheese sandwiches and a smoothie.

Its just two slices of Ezekiel bread, buttered on both sides with Miyokos butter, Chao cheese slices, and thin slices of Fuji apples, for an extra crunch. I make it in a cast-iron pan that my sister gave me its my favorite pan!

The smoothie is: dates, avocado, banana, hemp seeds, oat milk

LPS: I just do it because Justin, hes our chiropractor, Dr. Justin Tan, said it was good for me so Ive been using them. They don't have a strong flavor, so you can add them to anything.

LPS: Celery sticks with sunflower butter

LPS: Nuts and granola. I use a silicone Stasher pouch, throw a few Brazil nuts in, just a few, because theyre massive, and walnuts, granola, and dates. I always have snacks with me.

Theres a stand at the farmers market here on Larchmont that has our favorite granola. Its grain-free granola from Noras Food Co. It has coconut, almonds, pumpkin seeds, pecans, dried currants, walnuts, Himalayan salt.

LPS: I have a rotation of favorite LA restaurants that we frequent under normal circumstances. Weve been ordering in from some of them since the COVID sheltering started.

LPS: I have four:

LPS: I love making a simple Chick Pea Pasta with Banza Chickpea pasta, its the one in the orange box, marinara sauce from Eataly, garlic and fresh basil from our Farmstand planter.

If I have a bit more time, I make a Lentil Shepards Pie. Its so easy and hearty!

I make Shepards pie into little tarts using a tart mold. I start with Wholly Wholesome Pie dough, with a thick layer of mashed potatoes using Earth Balance Vegan Butter, and add peas, carrots, corn, cooked lentils, parsley, nutritional yeast, salt, pepper, garlic.

I also make a similar Vegetable Pot Pie without the layer of mashed potatoes. Ill send you the recipe, but I dont have measurements because I make it up as I go. Here is the recipe.

Preheat Oven to 425 F.

For the Filling: Make the filling as though youre making a really hearty, thick stew. Add to a stockpot: lentils, mung beans, Zoup! brand veggie broth, frozen root veggies: parsnips, sweet potatoes, carrots, red onions, mushrooms, salt and black pepper, turmeric, tiny bit of cayenne, rosemary, thyme. Bring all the veggies in the broth to a boil and simmer until just cooked through but not mushy, since itll cook further in the oven. I add nutritional yeast to thicken the filling you dont want it to be watery.

For the Pie top: Whether you are using a pie plate for your pot pie, or multiple small ramekin dishes, which is what I do, roll out the pie top dough to the appropriate size and add vent holes. I use the brand Wholly Wholesome Pie Dough.

Once the filling has cooked, scoop some filling into each dish. Cover with pie top. Pop into the oven for 15 minutes. Check on it periodically to ensure it doesnt burn. I think I waited two minutes too long - we were in the middle of an intense game night, haha. Enjoy!!! Warning, contents are super hot!

I love cooking with friends! Im not a formal-dinner-type person. I like hosting to be casual where cooking together is the best part of the night. I love it when dinners last several hours!

LPS: It depends on the theme of the night! I love making soup and garlic bread. Butternut squash soup is my fave. Butternut squash anything, really! I like cozy, comfort food all year round.

LPS: I put peeled, cubed butternut squash in a stockpot, with plain oat milk or plain almond milk to cover. Sprinkle in nutmeg, pine nuts, sage, and bring to a simmer, cooking until the squash is tender. Then I pour it by batches into a blender and blend until smooth. I sprinkle on Vegan Bacon bits (Tofurkey Smoky Maple Bacon) and pine nuts.

LPS:Im obsessed with Watermelon and Beet Salad, which is just shards of ripe watermelon and slices of fresh beets, sprinkled with mint or basil, crushed hazelnuts, and balsamic vinegar. Helloooo, summer! Ive tried using the fancy, flavored vinegar, because they look so pretty and enticing at the farmers market, but I prefer the flavor of just regular balsamic vinegar.

LPS:I love buffet-style meals so everyone can help themselves to whatever they want! My go-to menu includes vegan mac and cheese, salad, tempura cauliflower, and popovers.

Cook Banza chickpea elbow pasta according to directions on box. In a frying pan, saut onions, garlic, mushrooms in a little olive oil and set aside. In a large casserole dish, I add the cooked pasta, and toss with the sauted vegetables, Daiya Vegan Mozzarella Cheese, Sesame Tahini, nutritional yeast, nutmeg, salt, pepper and crushed walnuts. Toss together and bake at 350 for 15-20 minutes until warm.

Salad: I use whatever lettuces and greens I have on hand, chopped up tomatoes, olive oil, lemon, balsamic vinaigrette, pepper, and either almonds or pine nuts.

Tempura Cauliflower: Ive only made it twice, I was trying to copy Blue Ribbon Sushi Grills Tempura Cauliflower, but mine wasnt as crunchy because the recipe Id found called for 2 of oil in the frying pan, and I didnt want to do that! I use fresh cauliflower florets coated in olive oil and dip them in a dry mix of gluten-free flour, arrowroot flour, nutritional yeast, turmeric, salt, pepper, green onions, cayenne, garlic powder. Then I saut them in a little olive oil in my cast iron skillet.

LPS: Capers! I put them on everything: salad, pasta, even garlic toast. I love pickles, so it tastes like mini pickles.

LPS: The podcast delves into "home" beyond physical construction and examines the softer, emotional aspects of the home: The values and relationships that make up the foundation of a home. From living well to giving back to careers and relationships, we really believe that everything starts at home.

LPS: Going toward a plant-based diet gives us the opportunity to have a better relationship with our larger shared home, the planet. We're always are thinking about the micro-home of our houses, and how it impacts the larger macro home of our planet.

LPS: I LOVE to eat. It is my favorite way to socialize! But I also love to be active. Im not great at keeping a strict exercise schedule and I dont like going to gyms. I love doing yoga, pilates or dance classes, though. If I can make it fun, then it doesnt seem like a chore. My go-to to break a sweat is The Fitness Marshall dance videos!

LPS: Food makes my soul dance!

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Linda Phan Scott Shares Her Plant-Based Diet and Tries for a Baby - The Beet

Robert Rieck Jr.s argument for growing plant foods for humans instead of for livestock would be much more compelling if his June 3 letter to the editor didnt contain a glaring error. He wrote, Plants are the only thing that makes proteins, not animals.

Wow! My body did not make the keratin of my skin, the collagen of my bones and cartilage, the actin and myosin of my muscles, or any of the thousands of other proteins that serve as hormones or receptors or transport channels or signaling molecules?

Collagen is the most abundant protein in our bodies and is unique to animals; that is, plants do not make collagen. Our bodies digest the foods we eat into their simplest components, such as amino acids, absorb the amino acids, and then synthesize proteins from those amino acids.

Of the 20 amino acids, nine must come from the diet and these are called essential amino acids. The majority of plant proteins do not contain all nine essential amino acids, which is why one must be well-educated before adopting a plant-based diet.

Continued here:
Diets more complex than we think | Opinion | kearneyhub.com - Kearney Hub

Sadly, Mary Turner Thomson, 54, from Edinburgh, turned to comfort eating after she discovered her husband was leading a double life. For Mary, the traumatic experience caused weight gain.

She gained five stone, tipping the scales at 19 stone - but by October 2019, she decided to do something about it, and discovered Second Nature - an NHS-backed weight-loss plan that "rewires" bad eating habits.

The 12 week programme switched high-carbs and snacks for healthy meals.

She started to walk and swim regularly and went from 19 stone and a size 24, to 17 stone and a size 18.

Mary said: "After everything happened I initially gained two stone.

READ MORE: Adele weight loss: Seven stone weight loss down to these low calorie meals source claims

"I tried different diets to try to lose the weight, but nothing worked. I had resigned myself that this was going to be my size forever.

"Then in 2016, I slipped a disc in my back and I was bedridden for three months.

"It was constantly in excruciating pain. I couldnt sleep for more than 15 minutes at a time and I had to do that sitting up with cushions piled up beside me. I had to crawl to and from the toilet."

She went on: " had always wanted to get in control of my weight, but nothing was working. I was eating homecooked meals, but they were very carbohydrate heavy - and I couldnt move enough or fast enough to burn off the calories."

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After signing up to Second Nature Mary was sent "smart scales" and an activity tracker.

She also received a recipe book, a meal plan and daily motivational articles, and was added to an online peer support group - hosted by a qualified dietitian offering daily advice.

Mary lost 10lb in her first week, an amazing feat.

By the end of the 12-week Second Nature programme, which now has 30,000 users and is already being used by 2,500 people on the NHS, Mary had lost two stone.

Breakfast - Two slices of toast

Lunch - A sandwich

Dinner - Pasta bolognese, cottage pie with rice

Snacks - crisps and chocolate

Breakfast - overnight oats with Greek yogurt raspberries

Lunch - chicken or ham salad and vegetables vinegar

Dinner - moussaka cottage pie with carrots and sweet potato - swapped out the carbs spag bol

Snacks - no snacks

Second Naturewas set up by Chris Edson and Mike Gibbs both former NHS advisors to tackle Britain's obesity and type-2 diabetes epidemic.

The programme has so far amassed 30,000 users and is already being used by 2,500 people on the NHS, and a further 14,000 people will be prescribed Second Nature via the NHS over the next three years.

The programme claims that in just 12 weeks, it can help customers replace bad habits with healthy ones.

Customers are guided by an online health coach a certified nutrition expert who will keep them accountable every single day and supported by a digital peer group.

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Weight loss diet plan: Woman lost 12st in 2 weeks on this plan - what did she eat? - Express

My advice would be to take those vitamin K supplements. Even if it does not help against severe Covid-19, it is good for your blood vessels, bones and probably also for the lungs.

Dr Janssen added: We have [vitamin] K1 and K2. K1 is in spinach, broccoli, green vegetables, blueberries, all types of fruit and vegetables. K2 is better absorbed by the body. It is in Dutch cheese, I have to say, and French cheese as well.

A Japanese delicacy of fermented soya beans called natto is particularly high in the second type of vitamin K and there may be cause for further studies into its health benefits, he noted.

Jona Walk, a second researcher on the study, said: We want to take very sick COVID-19 patients and randomise so that they get a placebo or vitamin K, which is very safe to use in the general population."

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Coronavirus: Include these foods in your diet to ward off COVID-19 says new study - Express

Sonam Kapoor Workout (Photo Credits: Instagram / YouTube)

Sonam Kapoor turns 35 years old on June 9, 2020. The Bollywood actress made her debut in the year 2007 opposite Ranbir Kapoor in Sanjay Leela Bhansalis film Saawariya. Prior to that, she worked as an assistant director on filmmaker Sanjay Leela Bhansalis 2005 drama Black. The actress won National Film Award for her acclaimed portrayal of Neerja Bhanot in the 2016 biographical thriller Neerja. She is the most stylish actress in the Indian Film Industry and right from her first film she has managed to maintain a fit body. On the occasion of Sonam Kapoors birthday, let us take a look at her workout and diet that helps her maintain a desirable figure.Sonam Kapoor Gives an Inside Tour of Her Spacious Delhi Abode, Shares Snapshots During Quarantine With Hubby Anand Ahuja (View Pics)

Sonam Kapoor is the daughter of famous Bollywood actor Anil Kapoor and just like her father she has always kept fitness her utmost priority. However, the actress has not always been a slim girl, during her teens she was quite a chubby and overweight girl. When Sonam was offered the lead role in Saawariya,

Sonam Kapoor includes Power Yoga, pilates, weight training, swimming and kathak to keep herself well-sculpted. The gorgeous actress ensures that every day she dedicates at least 30 minutes for the cardio workout. Sonam Kapoor also incorporates activities like dancing and playing squash to burn off those extra calories. The Raanjhanaamovie actress alsotrains for body balancing and coordination, she performs squat with kettlebell dumbbell on bosu ball. Sonam Kapoor does different exercises on pilates reformer to keep her core muscles well toned.Fitness Routine of Anil Kapoor That Keeps Him Super Fit Even in His Sixties (Watch Videos)

Sonam Kapoors Semi Circle on Pilates Reformer

A Glimpse of Sonam Kapoors Pilates Workout

Sonam Kapoors Strength Training

As per TOI report,Sonam Kapoor follows a high-protein and low-carb diet to maintain herself. The beautiful actress does not believe in starvation and therefore does not keep her stomach empty for a longer time. She eats apples and nuts in between meals to keep her metabolic rate high. Sonam Kapoor begins her day with a glass of lukewarm water with lemon juice. Her breakfast plate consists of oatmeal and fruits, while for post-workout she mostly eats brown bread with egg whites. Between breakfast and lunch, the actress also takes a protein shake. Sonams lunch includes ragi roti with a small portion of vegetable along with salad, piece of chicken or fish. Her dinner plate contains no carbs as she just has soup, salad and chicken or fish.

Sonam Kapoors fitness routine should inspire many young girls and women to lead a healthy lifestyle. We wish Sonam Kapoor a very Happy Birthday, may she keep entertaining us through her movies and come up with more blockbuster hits in coming years.

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Sonam Kapoor Birthday Special: Workout And Diet of The Stylish Bollywood Actress That Helps Her Maintain Desirable Figure (Watch Videos) - Report Door

"Our research suggests that there may be another reason to call it 'the incredible, edible egg,'" said Zhipeng Yu, Ph.D., a study author and researcher with Clemson University, said in a statement.

Yu continued: "We have evidence from the laboratory that a substance in egg white it's a peptide, one of the building blocks of proteins reduces blood pressure about as much as a low dose of Captopril, a high-blood-pressure drug."

Previous research showed that the peptide, called RVPSL, blocks production of an enzyme that raises blood pressure.

The Clemson researchers reported that feeding rats levels of RVPSL comparable to the amount contained in six egg whites provided about the same benefit as a low dose of the drug Captopril, which also blocks production of the key blood pressure.

Researchers tested RVPSL that had been heated to 200 degrees Fahrenheit (90 degrees celsius).

Eggs cooked to higher temperatures may lower blood pressure more effectively, the scientists suggested, saying that previous research on the peptide exposed it to higher temperatures.

"Fried egg proteins cooked at high temperatures actually showed greater ability to reduce blood pressure than eggs boiled at 212 degrees F," the researchers said.

Cut down on the amount of salt in your food and eat plenty of fruit and vegetables to lower hypertension.

As the NHS explains, the more salt you eat, the higher your blood pressure.

"Aim to eat less than six grams (0.2oz) of salt a day, which is about a teaspoonful," advises the health site.

"Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure," adds the health body.

It is also important to keep active.

"Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition," notes the NHS.

Link:
High blood pressure: Eat this part of an egg to lower hypertension as much as medication - Express

If youre looking to revitalise your skincare routine and find something thats simple, safe, and effective, then youre in the right place. While you are no doubt exploring pharmaceutical products that you can apply on a routine basis to promote clear skin, have you looked into how your diet is affecting your complexion?

Remember; your skin is an organ the biggest you have so what you eat will obviously affect how healthy it is. No matter what type of skincare routine you eventually adopt, including the following in your diet will improve the end result.

Vitamin C is well known as a super-antioxidant that promotes your immune system and helps your skin recover from blemishes faster as well as making you appear more radiant in general. Dont just eat more oranges get a varied mix of vitamin C from other sources like broccoli, blueberries, papaya and sweet potato, to name a few.

The essential fatty acid (meaning you cant produce them naturally on your own) omega-3 is well-known for its anti-inflammatory properties, making it an excellent dietary inclusion for people with psoriasis or eczema. Try cooking up a nice baked Mediterranean barramundi or create your own sushi at home fish is really flexible to cook with, so its fun to include more of it in your home cooking.

Like Omega-3, selenium is well-known for its anti-inflammatory properties and ability to support the bodys natural defences against infection and disease. The great thing about selenium is that you can get your recommended daily intake by just eating a few Brazil nuts, which are known for being rich in the antioxidant.

Contrary to what some people believe not all fats are bad. Polyunsaturated and monounsaturated fats found in foods like seeds, nuts, and avocados are all helpful in improving the elasticity and suppleness of your skin. These foods also contain vitamin E, which we will talk about next.

Vitamin E is good for protecting your skin cells from physical damage as well as promoting the growth of new skin cells. This is a great food source to turn to if you have small skin breaks from pimples or dryness around the corners of your mouth. Snacking on some almonds or having avocado with your toast in the morning are great ways to get vitamin E in your average day.

Getting more zinc in your diet is good for helping to repair damaged skin and keep the surface feeling soft and supple. Zinc is typically involved in the sebaceous gland that produces the oil on your skin, and it is sourced from foods like shellfish, whole grains and lean red meat.

Acne is caused by infection and subsequent inflammation of the sebaceous gland and are primarily stimulated by androgenic hormones that occur in both men and women. Staying away from highly-processed foods and saturated fats will promote the health of these glands and reduce acne.

Moisture is essential for the health of your skin skin that appears dried out and leathery are classic signs of dehydration. Most of us already forget to drink the adequate amount of water in a given day, often being distracted with coffee, tea, and soft drinks.

If you really want to give your skin the best boost possible, then its essential you are drinking your recommended 6 to 8 glasses of water a day. You can also get fluids from food sources like watermelon and cucumber, and the minerals that come with them will help to hydrate your skin at a faster rate.

The effect that your diet has on how healthy your skin looks and feels is more significant than most people realise, and no amount of product is going to cover up what a poor diet and lack of hydration will do over time. If you want to achieve and maintain radiant, healthy skin then including the above in your diet is essential.

Samantha is the head of content and politics columnist for Best in Australia. Prior to joining the Best in Au, she was a court and crime reporter at SM.

Here is the original post:
How changing your diet will promote healthy skin - Best in Australia

Express News Service

KOCHI: The Covid-19 pandemic has forced the world indoors, with little scope for even a jog or a walk through the park. Result: A lot of us have gained extra pounds, triggering many health issues.But, fret not. Kochi-based fitness expert Jefrin Thomas has developed an exercise routine, which promises to help people shed excess fat and get back the desired shape.

The dietOne major worry for those who were forced to work from home is the diet. But, according to Jefrin, all it takes is cleaning up the diet and a steady workout, something that can be easily done at home.The simple recipe towards weight loss is 70 per cent diet and 30 per cent workout. A lot can be changed with a clean diet. That does not mean one should starve. Inclusion of protein to the diet will help. Workouts that can be done at home will keep both body and mind fit, says Jefrin, who worked as a fitness coach in Qatar.

All it needs is determination. I have seen people who weighed over 100kg becoming lighter in three months. A 25-year-old client, who weighed 110kg, reduced it to 90 in just three months by following a strict diet and workout, said Jefrin.

Jefrin is all for a healthy breakfast. One can have a healthy portion of normal food. What matters is the quantity. Someone who used to have three or four dosas should reduce it to two. Lunch can be either chapati or brown rice with green vegetables like cucumber, and cabbage. Many tend to have late dinner, like after 9pm. This affects digestion, so dinner must be had before 7pm at any cost. Focus on having easily digestible foods, said Jefrin.

WorkoutsHome workouts can be simple. Spending an hour a day for workouts can do wonders on the body. The weight gained in two months of lockdown can be reduced in just one to two months. It may be tough, but the results are amazing, said Jefrin.

The routine

Two-month diet Breakfast- Normal food with reduced quantity Lunch- Chapathis or brown rice with vegetables like cucumber or cabbage. 60-80 grams of chicken or fish for protein Evening- Coffee/Tea with digestive biscuits Dinner- Make sure to have dinner before 7 pm Avoid Carbohydrates Include vegetable salad, soup, or fruit saladincluding watermelon. Avoid fruits with high sugar content includingpineapple and mango.

Two-month workout Pushups- 4 sets, 15 reps Squats-4 sets, 20 reps Jumping jacks-4 sets,25 reps High knee jumping-4 sets, 30 reps Walking lunges- 4 sets,10 reps Jumping squats- 4 sets 20 reps Abs workout- Leg racing (3 sets, 20 reps) Mountain climbers-3 sets, 20 reps Sit-ups- 3 sets, 20 reps

One-month diet Include protein-rich food including milk, eggs, almonds, chicken and fish on the diet Take dibre-richfood- Spinach, broccoli, and lettuce Avoid rice and fatty food

One-month workout Burpees- 4 sets 15 times Jumping squats- 4 sets 20 times Skip- 500 Mountain climbers- 4 sets 30 times High Knee- 200 Walking lunges- 3 sets 15 times Bicycle crunches- 4 sets 20 times Sit-ups- 4 sets 20 times Leg race- 4 sets 20 times each

Say no to Any type of junk foods, packaged food items, and snacks, including fries and chips. Avoid food with sugar content. Avoid rice items

More here:
Shed the lockdown pounds - The New Indian Express